F3 Knoxville

Tag: Windex

Short Circuit

AO: juco
Q: Butterknife
PAX: Noodles, 5K, Butterknife, Dart Gun, Mailbox, Erector, Guardrail, hound dog, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Fighter Merkins, Windmills, Squats

THE THANG:
Line up with the person in front falling off for 2 burpees to circuit

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Do the exercise at your station and switch stations after 45 seconds running all of the stations and stopping at the next.

Mosey to the colosseum. Bear crawl to the top do two burpees.

Run stairs to pull up bars. 5 pull ups an 20 flutter kicks (2ct). x3

Mosey back to the flag stopping for some a couple of sets of Double Merkins with one set of Striders.

MARY:
No time
ANNOUNCEMENTS:
Rampart Starfish is tomorrow
COT:

“When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.”
‭‭Romans‬ ‭5‬:‭ 6-8‬

There is nothing that you could ever do to make God love you less, and there is nothing that you could ever do to make God love you more. Let me repeat that.

Arrogance

AO: juco
Q: Erector
PAX: Windex, Guardrail, 5K, Data, Erector
FNGs: None
COUNT: 5

WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 15 tempo squats, 5 cherry pickers
THE THANG:
Mosey to The Sophomore for 4 corners. 20 reps of one exercise at each corner
– Lunges (total)
– Flutter kicks (2-ct)
– Mountain climbers (2-ct)
– Heels to Heaven
– Repeat once
Mosey to the coupon pile:
– 20 Coupon Swings
– 20 OHP
– run up the stairs
– 5 pull-ups
– 5 toes to bar
– 50 calf raises
– Repeat once
Mosey to the big east parking lot:
– run to first line
– 5 burpees, 10 merkins, 15 squats
– back to start line
– run to the second line
– repeat exercises
– continue through to the 5 line
Mosey back to the flag
MARY:
Imperial walkers, Freddie Mercury, protractor
ANNOUNCEMENTS:
Christmas party at Data’s place on Saturday and GTE prep.
COT:
I have a question for us to ponder this morning. Do you often find yourself arguing with others? Do you do so at work, at home? Why do we like to argue so much? It was recently pointed out to me by my wife that I tend to argue a lot with my son in particular. It was also pointed out to me that I tend to want to prove that I am right on a matter even if it takes going out of my way to do so. Case and point, I recently took a different route home from church than usual just to prove to my son that I was correct that a house had Halloween lights and not Christmas lights. He still argued with me anyway.
Is arrogance really that bad? Take a look at
‭‭Romans‬ ‭1:28‭-‬31‬ ‭NASB95‬‬
“[28] And just as they did not see fit to acknowledge God any longer, God gave them over to a depraved mind, to do those things which are not proper, [29] being filled with all unrighteousness, wickedness, greed, evil; full of envy, murder, strife, deceit, malice; they are gossips, [30] slanderers, haters of God, insolent, arrogant, boastful, inventors of evil, disobedient to parents, [31] without understanding, untrustworthy, unloving, unmerciful;”
Arrogance is among a list of evil things, including murder, that are unacceptable to God.
Proverbs 16:5 uses strong language against it as well.
“[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.”
Thinking too highly of our own opinions is sinful. It is absolutely essential that we hold firm when it comes to the truth of scripture. However, sometimes we need to set aside our opinions for the sake of unity. I will leave you with this scripture.
‭‭Romans‬ ‭12:10‭-‬18‬ ‭NASB95‬‬

Thanksgiving Birthday

AO: juco
Q: Wheelchair (Jonathan Perelman)
PAX: 5K, Butterknife, Dart Gun, Data, Erector, Fetch, Guardrail, hound dog, Noodles, Shrubbery, Trash Panda (JUCO), Wanderer, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 14
WARMUP: side straddle hops, tai fighters, tempo merkins, tempo squats
THE THANG: Mosey to the Hard Knox parking lot
– 10 merkins
– duck walk to line
– 10 squats
– frog jump to line
-10 BBS
– duck walk to line
– etc
Mosey to jucomanjaro
– 10 Merkins, 10 squats, 10 BBS, 1 burpee
– mosey to next line
– repeat, add a burpee
– Bernie to next line
– repeat, add a burpee
– etc

OG But OTB

AO: the-farm
Q: Waxjob
PAX: La-Z-Boy (Zac Smith), Gibbler, Windex
FNGs: None
COUNT: 4
Disclaimer courtesy of La-Z-Boy while the Q waltzed in a few seconds late.

WARMUP:
20x SSH IC
15x Tennessee Rocking Chairs IC
15x each LBAC, Grady Corns, Moroccan Night Clubs, plus a few of Amazon’s Cherry Pickers
10x Tempo Merkins
10x Crabettes
5x Knoxville Cherry Pickers.
THE THANG:
Around the path, bear crawl to next light pole and do 5 merkins. Then lunge to the next pole and do 5 Bobby Hurleys. R&R a few times.
Mosey to the Causeway and do 5x EZ Ups at each flat. Why? Cause.
At the bottom of the causeway we have Waxjob’s sliding scale workout. Scale is 5-10-15-10-5, exercises are Burpees, Squats, BBS, Supermans, and Merkins. Starting with 5 burpees, after each round the rep scale slides one position dow the list. So round 2 is 10 burpees, 5 Squats. Round 3 is 15 burpees, 10 squats, 5 BBS, etc. Between each round, run up the grass hill, along the sidewalk, back down the stairs, and back to the bottom of the Causeway.
MARY:
20x Flutters
15x 4ct LBCs
15x Freddy Mercurys
1 minute plank
ANNOUNCEMENTS:
COT: It is well with my soul

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good